“Whenever you say yes to something, it means you’re saying no to something else.” ~Susan Biali
We all feel badly when we have to say no to something or someone. It is so much easier to say yes when people need help–even if it comes at personal expense. Though selfless service is necessary and admirable at times, there are other times where it is more applaudable to say no. Saying yes to everything means you will be spread too thin and will not able to get things done well or at all; it is physically impossible to take on something new without slacking on something else! This post will focus on the magic of saying no in hopes of giving you the courage to say so when appropriate.
(Disclaimer, I am not specifically referring to saying no in relationships regarding boundaries and physical intimacy–though that topic is incredibly important. I will write about this specific subject in the future. Instead, I am referring to saying no instead of yes when asked to take on additional responsibilities that you simply cannot accommodate.)
Whether you have been asked to help watch a pet or child, pick something up, drop something off, or take on additional responsibilities at work, you have certainly been asked to help. Oftentimes it feels like yes is the only acceptable answer, even if it comes at great personal expense. Saying no means you could potentially hurt, anger or disappoint the person you are saying no to. You may fear appearing selfish, lazy, or uncaring. You want people to love (or at least like) you. So you inconvenience yourself and say yes.
However, saying no is actually a sign of strength because it shows that you know yourself and your limits. It allows you to give of yourself fully, within your limits, and not overextend or exhaust yourself. Having and maintaining personal boundaries can build important relationships by fostering honesty, openness and trust. (I am not suggesting you immediately decline an opportunity to help someone when asked. I believe in the power of service and have written several times about its power.) Saying yes when the answer should have been no only leads to frustration and resentment. Learning to say no can be a magical skill when used appropriately!
Now, let’s discuss the steps involved in the art of saying no:
Step one: Honor your time and priorities.
Time is an extremely precious commodity for everyone. There are only 24 hours in a day, so you must choose to spend your time wisely. Even if you do happen to have some extra time (which for most of us is rare), is this new commitment really the way you want or need to spend that time? Does it honor what is most important to you? Are your priorities in line? If you are asked to take on a new commitment that will cut into your valued family time, it may make saying no easier.
Step two: Take a moment + Raincheck
When someone asks for help, instead of giving an immediate (most likely affirmative) response on the spot, say that you need to check your calendar and will get back to him/her. If you end up needing to say no, maybe volunteer yourself to help in the future when you are more available. This can assure them that you are willing and want to help, but are unable to at the moment!
Step three: Do not apologize.
A common way to start out is “I’m sorry but …” as people think that it sounds more polite. While politeness is important, apologizing just makes it sound weaker. Your time is your time. How you choose to spend your time is your choice. You need to be firm, and unapologetic about safeguarding your precious, finite time!
Step four: SAY NO.
You may cringe at the very thought of saying the abrasive, n-o word to someone. That’s okay! There are many ways around this that will still get your point across. Let’s say your friend asks to borrow your car, and you are less than excited about the idea. Here are seven ways to assertively, yet diplomatically, decline:
“I prefer to be the only one driving my car.“
“I prefer not to lend out my car.”
“It doesn’t work for me to lend out my car.”
“It’s important to me that I keep my car for my own use.”
“Unfortunately, I’m not going to be able to lend you my car.”
“I’m uncomfortable with letting others drive my car.“
“I made a promise to myself that I’m not going to let other people drive my car.”
Notice that all of these suggestions are “I” statements. This puts ownership on you and therefore makes it more difficult for the listener to dispute. If someone is persistent in wanting you to do what he or she wants, keep repeating “no” using any combination of the statements above. Hold your ground until the person realizes you mean what you say.
Remember, saying no does not mean you are an uncaring, selfish person. It simply means you know and honor your time, priorities, and limits. Saying no protects you, earns the respect of others, and frees you to spend your time doing what is most important to you. It is actually quite magical! Setting skillful boundaries is an act of self-compassion. It is liberating and it is your right.
Next time you are asked to help someone, consider your priorities and how you wish to honor your time, pause before answering, offer a raincheck, do not apologize if you are busy and cannot feasibly rearrange things, and if necessary, say no. Remember that there are only 24 hours in a day. In order to spend it wisely, sometimes it will be necessary to say no! As always, please feel free to contact me with questions, and click here if you would like to schedule a session.
Melissa Cluff is a licensed marriage and family therapist based in Lewisville, Texas, personally seeing clients in the North Dallas area.
Resources:
- Cluff Counseling: “The Best Gift You Can Give [This Christmas]”
- Life Hack: “The Gentle Art of Saying No”
- Newman, Susan: The Book of No: 365 Ways to Say it and Mean it―and Stop People-Pleasing Forever
- Psychology Today: “13 Ways to Make Saying No Easier”
- Psychology Today: “5 Reflections for Women Who Do Too Much”
- Psychology Today: “Know Your Limits”
- Psychology Today: “Seven Ways to Say “No” and Keep Good Relations”
- Psychology Today: “Stopping the People-Pleasing Habit”
- Psychology Today: “Take Back Your Life: How to Say NO More Often”
- Psychology Today: “When to Say ‘No’ or ‘Not Now’”
